Skip to main content

This workout will most likely melt your stubborn fat


Before you skip the whole content and just scroll to the best part, which is the workout you should go for is you wanna burn fat, let me make it very clear, it won't work fully, if you don't eat the right foods. 70-80% of your efforts should be your nutrition for any workout to change your body completely. But, since workouts do differ in terms of effectiveness and goals, there is a workout to burn fat faster than other workouts.

Basically, I am highlighting 2 types of workouts, both of them are suitable for males and females. Let's see why these workouts stand out from the crowd in terms of effectiveness.

1. Strength Training/ Weight Training




First of all, let me make three things clear before you start to wonder.

  • No, females will not pack on muscles and get bulky by doing strength training. Most females celebrities do strength training on a regular basis and you know you want to have a body theirs. To get bulky, female bodybuilders really need to push their limits and struggle for years to get there, so you don't need to worry about looking muscular.

  • For those males who think they don't want a bodybuilder's physique, they just want to be slim, doing strength training won't turn you into a 100 Kg bodybuilder. It will bring your body into shape, trust me you don't want to have skinny arms and chicken legs.
You decide how you wanna look like.

For those of you who think quitting the gym will make them gain even more weight in near future, go check out my previous post in which I explained the real reason for your weight gain.


Why Strength Training?

Now that I've cleared some of the doubts that may or may not come to you, let us understand why strength training is a better option than other workouts, for both fat burning and of course, muscle building.

It burns more calories during the day


While it's true doing aerobics for 1 hour burns more calories than doing weight training for the same duration, it's also true that your body burns calories for a longer period of time after your weight training.
Aerobics (or any other form of cardio) will make you burn let's say 400 calories, but you easily consume around 2000 calories a day and you are no way near to make a calorie deficit (burn more eat less) which allows you to lose weight.
Instead, if you do weight training, you won't burn as many as 400 calories during the workout, but, your body will keep on burning calories for the rest of the day. Weight training tears your muscle fiber, and they will undergo repair process after you're done tearing them apart. This torn muscle while getting repaired will burn calories. So, you will burn more calories when you're not working out.


2. HIIT: High-Intensity Interval Training

HIIT is a quick workout for about 20-30 minutes of vigorous training which includes 5-6 exercises on a repeat mode. There should be minimum rest time between the exercises to make the most out of them.
Just like weight training, HIIT will break your muscle fiber and your body will burn more calories for the rest of the day.


It's suitable for


  • People who don't want to go for weight training to burn fat.
  • People who want to burn fat but can't manage enough time for a gym. Even if a person does go to the gym, the trainer will most likely recommend you HIIT and some light weight lifting until you gain some strength and become ready to lift heavy.
  • People who do weight training and need a good workout session to burn some extra calories 2-3 times a week.

Its pros:

  • It can be done at home.
  • It requires no equipment.
  • It doesn't take much time.
  • You can make your own HIIT workout, just make a list 5 good exercises, for example, Push ups, Mountain Climbers, High Knees, Planks, Jumping Lunges, and repeat these for 4-5 times depending upon your stamina.
  • You will develop some lean muscle and tone your body. There's nothing cool in looking extremely slim with no muscle definition. 

List of exercises you start with

  • Push Ups
  • Pull ups/chin ups
  • Squats
  • Lunges
  • Planks
  • High Knees
  • Mountain Climbers
  • Burpees
  • Plyometric Jumps
  • Sprints
  • Leg raises and sit ups 
  • Skipping

There are different variations of these exercises in order to make them more challenging, which you will need to do once you hit the plateau. So push ups can become diamond push ups, lunges can become jumping lunges, squats can become jumping squats, burpees can include 2-3 push ups in between, planks can become spiderman planks, and it goes that way. Remember, change is the only constant in life, keep changing and increasing the difficulty level to keep on progressing. The only person you should on beating is you.


My recommendation


If you're a newbie, start with HIIT and gain some decent strength, then include weight training in your schedule and do HIIT 3 times a week.


Comments

  1. This comment has been removed by a blog administrator.

    ReplyDelete
  2. This comment has been removed by a blog administrator.

    ReplyDelete
  3. Thanks for sharing this great post. It is very enlightening. I absolutely love to read informative stuff. Looking forward to finding out more and acquire further knowledge from here!

    Yoga Asanas for Flexible Body

    ReplyDelete
  4. Hi Mandeep! First of all, thank you so much for sharing this valuable information with us, it is very useful article. All the points you describe are superb; I'm definitely going to follow your tips please keep sharing.

    ReplyDelete
  5. Good day! This is kind of off topic but I need some guidance from an established blog. Is it hard to set up your own blog? I'm not very techincal but I can figure things out pretty quick. I'm thinking about making my own but I'm not sure where to begin. Do you have any tips or suggestions? With thanks fit and toned

    ReplyDelete
  6. Get your undergrad degree in Anthropology. Do your Master's Thesis on a cultural anthropology topic, and expand your thesis research into a dissertation for your Ph.D. Because you need a Ph.D. to teach at a college (at least to get Tenure track), you'll want to do this as quickly as possible.

    Contemporary Psychiatric Mental Health Nursing Kneisl test bank solutions manual

    ReplyDelete
  7. if you are trying to create course selection application for new joinees, based on first selection of which sem they are in you can populate further option pane in Java.

    Derivatives Markets McDonald test bank & solutions manual

    ReplyDelete
  8. Thanks for Sharing Nice Article ......

    ReplyDelete

Post a Comment

Popular posts from this blog

What are complex carbohydrates?

If you have read some of my previous posts, you must have an idea of what carbs are, they are basically the primary source of your body's energy. If you don't take carbs, it would become extremely hard to survive the day, especially if you have a lot of work to do. A human body, like every other piece of machinery, needs fuel to function properly, and that fuel is carbs. Protein, carbs, and fats are macro nutrients that could serve as a source of energy, but carbs come first on the list of preferred fuel for your body because it's what they are supposed to do. If your body is using protein as energy, it means you are breaking your muscle mass which is not good, and if your body is using fats as energy, it means you are losing body fat which is not a good thing for a fit person, and a temporary thing for a person who wants to lose weight (topic for another post). After eating carbs, your body then works to break those carbs into glucose which gets stored in glyc

Workout on an empty stomach

Dear Dehli, Did you know that according to NFHS (National Family Health Survey) of India (2007 data), 45.5% of your male inventory is overweight or obese? Congratulations on overtaking Punjab with a whopping 15% margin and holding the title of The State with most obesity of India". Not only did you win the men's non-health championship, you even nailed in women's non-health championship with an enormous 50% of females rendered obese in 2007. Talking about 2016, over 20.7% of India's female population is overweight while that of the male population is 18.6% with urban areas contributing almost two-thirds of them. But guess what? People die of heart attacks even if they are not overweight, they get diabetes even if they are not overweight, and all sorts of diseases are prevalent in the normal weight category as well. Ever thought why is that? Let me tell you in another post. For now, let's just talk about how to proceed with your weight loss/muscle bui

Gained Weight after quitting the Gym? What went wrong?

Surrounded by perspectives and opinions, no matter how false or inaccurate, people not only do nothing, but they also stop others from doing it. This reminds me of a story of a group of monkeys, I'm sure a lot of readers remember it. The story goes like this:  "A monkey was put in a cage with no roof and manageable height of the walls so it could easily climb his way out and set itself free. The moment he tried to climb the cage wall, a machine from top came and pulled him down with a hook. The monkey was now baffled and after multiple failed attempts, it finally gave up and made peace with the cage considering there was nothing it could do to change things. Soon the sun was down, and the machine was gone, the monkey had the whole night to escape the cage, but due to its past experience, it did not even try this time and stayed in the cage for the whole night. Next morning, another monkey joined it, and, like the first one, it also tried to climb the cage wall,